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The cook has gained weight! Kitchen Cafe listener Rachel Gillon is on a mission to create good food without piling on the pounds. Rachel talks to Pennie Latin about the challenges of balancing wonderful food with healthy living and of balancing feeding a family with being creative in the kitchen.

Cook and restaurant owner Shirley Spear shares her ideas for cooking with oats from Caledonian Cream to herring rolled in oats, from skirlie to Tattie Drottle!

World food expert Ghillie Basan talks about the benefits of ginger and the wide range of uses for it in the kitchen in this month's Spice Cupboard.

Chef John Quigley makes a simple finnan haddie risotto.